Run Club Program (400m Track | 6:00–7:00 AM)
6:00 – 6:10 (Warm-up)
2 laps easy jog. Stay relaxed and don’t rush.
6:10 – 6:20 (Drills)
High knees, butt kicks, skipping on straight sections. Walk back. Focus on chest up, quick steps, stay
light.
6:20 – 6:45 (Main Workout)
400m fast run + 400m walk/jog recovery. Repeat 4–6 rounds. Focus on controlled pace and strong
finish.
6:45 – 6:55 (Finisher)
200m fast + 200m walk. Repeat 3–4 rounds. Push effort but stay controlled.
6:55 – 7:00 (Cool Down)
1 lap walk. Recover properly and bring heart rate down.
Coaching Cues
Chest up, relax shoulders, control pace, finish strong.
Scientific Basis
Interval training improves cardiovascular fitness and VO2 max. Combines aerobic and anaerobic
systems. Includes progressive overload and running drills for efficiency. Warm-up and cool-down
reduce injury risk.